← ALL WORKOUTS45 min · Intermediate · Gym

Strength A

Squat, push, pull and stabilise.

01 · PREPARE

WARM-UP

  • Easy cycling — 5 min
  • 2 light sets of the first exercises
02 · TRAIN

MAIN SESSION

01Squat4 × 6–8
02Dumbbell bench press4 × 8
03Row3 × 10 per side
04Plank3 × 30–40 s

Structure: Sets as shown · Rest: 90–120 sec for the main lifts; 60 sec for the others

03 · RECOVER

COOL-DOWN

Easy walking and mobility — 5 min.

IF IT FEELS HARD

REGRESSION

Reduce the load and remove one set from each exercise.

IF IT FEELS CONTROLLED

PROGRESSION

Add 1–2 repetitions before increasing the load.

MR MESSAGE

Real strength grows through patience and sound technique.

REVIEW TECHNIQUE
Manage your effort: finish each set while you can still maintain good technique. Stop if you feel sharp pain, dizziness or discomfort.

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